I had the opportunity to spend Father's Day weekend with a great friend in town, Gregory.

Gregory is a professor at THE Ohio State University and we have been friends since I was a young lad personal training my way through school.

He has a cool story with fitness and athletics. He found exercise while studying for PhD. It helped his brain work better essentially.

Check out our conversation and let me know what you think!

The short answer is yes. Listen to the conversation with Dr. Alex Wetmore for more nuance and details.

In this episode, Ben Van Treese and Dr. Wetmore dive into the 2nd and 3rd Pillars of the Nine Pillars of Fitness: Speed and Power. They discuss the importance of these elements in maintaining overall fitness, particularly as we age. The conversation highlights why speed and power are critical for both athletic performance and longevity.

Key Points:

Importance of Speed and Power:

--> Speed and power are essential for performing athletic activities and having fun in dynamic environments.

Decline with Age: [2:24]

-->Strength decline starts in the 40s, but speed and power decline at four times the rate of strength.

Comprehensive Fitness: [5:09}

--> Athletes need a well-rounded fitness regimen that includes speed and power to prevent imbalances and improve overall functionality.

Training Recommendations: [8:34]

• For recreational athletes, training speed and power 2-4 times a week is beneficial.
• Start with three to five fast or bouncy exercises.
• Perform three to five reps and three to five sets without getting overly tired.
• Combine speed and power exercises for simplicity and effectiveness.

Quotes:

• "Speed and power are the basis of all athleticism. Anything you do that is athletic requires speed and power."
• "If you're going to start training speed and you're an adult that hasn't sprinted for a while, don't let it open up for at least eight weeks, you'll pull a hamstring."

Conclusion: [11:01]

• Incorporate speed and power into your training regimen to maintain athleticism and reduce injury risk, especially as you age.
• Consistency in training and a balanced approach are key to long-term fitness and health.

What's Your Excuse?

At age 56, mountain biker and skier Jay Burke, "pain master" behind the Park City Point 2 Point MTB race, is sending harder than most 20-somethings

Listen to the podcast for a contagious dose of Jay Burke – it'll get your ass into the gym or out harnessing gravity. Some highlights include:

• The origin story (00:00-02:04): Jay's athletic beginnings, from hurdling sawhorses to team roping to motorcycling in rural Idaho.

• From the ad biz to Jackson, Wyoming (10:20): One summer turned into three years

• Balancing parenthood, racing, and play (12:31): "Competition is crack"

• The PMA Shit (20:15): Don't underestimate a positive mental attitude.

• A blown ACL (22:09): "I'm not gonna let this define my future."

1. Movement Skill / Mobility:

• What it is: The ability of your joints to move in ways required by your sport.
• Why it matters: If you lack mobility, you'll make compromises in technique that lead to pain, injury, or poor performance.
• Blind spots: Being "fit" doesn't matter if you blow your ACL on day #2 of skiing in November due to a lack of knee and hip mobility. Because mobility training doesn't involve sweat and endorphin highs, mountain athletes tend to overlook it. No matter your age or injury history, you can make improvements in mobility, and doing so will extend your years in the mountains.

Check out the blog

Learn why the 9 Pillars of Fitness matter and how to use them. Athleticism is longevity. The 9 Pillars of Fitness ensure you maintain your athleticism for a lifetime.

Ladies, are you hoping to get more muscle "tone"?

Well for f**k's sake, don't. Lifting tiny little weights for high reps won't do diddly-squat for your fitness or longevity. "Toning" is BS.

If you want to travel the world, play sports, and adventure in the mountains into your last decade of life, you need to strength train. What exactly does that mean? How is it different from toning?

To find out, listen to this week's 100 Year Athlete pod, where Alex and Ben talk through Chapter 7 of Roar by Stacy Sims.

Quotes:

"In order to have a good quality of life, physically, you have to train hard. You have to strength train. Cardio will not cut it." -Ben

"Don't skimp on the loads." -Alex

"We're training to make your body last a long time, so you can do cool shit until you're dead."

-Ben

"I think [with] sprint interval training, an added benefit outside of the physiology is that you teach people how hard they really can work in that short interval." -Alex

"Sweat is not a measure of a good workout." -Alex

"There's no point in trying to replicate what you already do out on the trails in the gym. We're trying to work on a totally different quality." -Alex